3 Steps to Keeping Workday Stress at Bay

In today’s hyperconnected world, the ease of multitasking has resulted in an "always-on" culture. This has made today’s workforce particularly prone to stress, which is most likely to strike when you can’t take a long break to clear your mind. After a nonstop workday, we're often exhausted but don’t make the effort to recover before doing it all again the next day.

"Many employees are constantly connected and networked through their phones, computers, or tablets," said BeneFIT Health and Wellness Coach Kacie Miller. "This saturation of accessibility can be draining and stressful, especially if they feel pressure to respond to every message, email, or call. Over time this can cause employees to feel burnt out, unproductive, and even unhappy."

One way to help ease stress without disrupting your busy schedule is to use breathing and relaxation exercises. By making time for regular breathing spaces throughout your workday, you’ll be able to maintain your mental clarity and prevent tension from building up within your muscles.

Do breathing and relaxation exercises during typical activities that allow you to easily take a momentary pause, such as:

• Logging on to your computer
• Waiting for the elevator
• During a bathroom break
• On your drive home

"It is so important to take little breaks during the day," said BeneFIT Health and Wellness Coach Christie Lanasa. "Our bodies and minds aren’t meant to run breathlessly from one activity to the next. Try not to schedule appointments or errands back to back. Take advantage of open times (or when you get stuck in traffic) to check-in with yourself and consciously r-e-l-a-x."

Here’s how to perform a breathing and relaxation exercise:

1. Pause from the usual flow of activity. Like shifting a car from drive to neutral, shift from "doing" to "being."
2. Relax your body. Let go of any tension and strain in the face, shoulders, back and hands.
3. Breathe. Pay attention to your breathing. Let go of tasks, mental planning and reviewing. Allow your mind to rest completely for three full breath cycles.